Should You Drink Pea Milk?

The roster of nondairy milks keeps growing—and in theory, that's a really good thing. The dairy industry is resource-intensive and notoriously eco-unfriendly, so the more milk-free options we can get for our coffee, cereal, and smoothies, the better...as long as they're legitimately healthy, of course.

We were particularly intrigued by two of the newest moo-free options to hit the market: Milkadamia, derived from macadamia nuts, and Ripple, made with newly trendy pea protein. So, how do they stack up against standbys like almond milk? We tasted both—and consulted a nutritionist—to get the scoop.

Milkadamia

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Taste: If you've ever sipped almond milk before, Milkadamia will be familiar. It's pretty neutral, but has that same hint of bitter—not that bitter's bad; in fact, bitter flavors actually tend to be indicators of health benefits. It also has a thin consistency, on par with almond milk or skim cow's milk.

Pros: Each cup of the unsweetened variety has just 50 calories and 0 g of sugar (compare that to 83 calories and 13 g of sugar in a cup of skim cow's milk). It's also fortified with calcium (45% of your daily value per cup), vitamin D (25% DV), and vitamin B12 (50% DV)—all essential nutrients that can be difficult to get in your diet, especially if you're a vegan.

"The ingredient list has nothing sketchy on it," says Georgie Fear, RD, a nutrition expert and author of Lean Habits for Lifelong Weight Loss. "It has two gums that are used to thicken the milk, and the sunflower lecithin keeps the natural macadamia oil from separating from the water." Milkadamia also claims to have an environmental edge: Whereas almonds farms are famous for consuming lots of water, Milkadamia's macadamia nut farms aren't irrigated at all—meaning they're only watered by the rain.

Cons: The only drawback? "If someone is replacing cow's milk with macadamia nut milk in their meal, they'd be getting less protein," Fear says. Each cup of Milkadamia has just 1 g of protein—but that's comparable to other nut milks like almond and cashew.

Bottom line: From a flavor and nutrition standpoint, this product is very similar to almond milk. If you like the taste—and you're not looking for something high-protein—it's worth a try.

Taste: The unsweetened version of this pea-based beverage boasts a thick, silky consistency reminiscent of whole milk. It has a smooth, mild taste, too—less bitter than nut milks, but not quite as sweet as cow's milk. It reminded us of unsweetened soy milk: Creamy, satisfying, and a little earthy.

Pros: The unsweetened version has 75 calories and zero sugar per cup—less than cow's milk. It's also fortified with calcium (45% DV), vitamin D (30% DV), iron (13% DV), and potassium (10% DV). There are no major ingredients of concern, either. Ripple uses thickening agents similar to Milkadamia, and neither beverage contains the potential gut irritant carrageenan. Plus, peas—the main source of protein in Ripple's products—are an environmentally friendly crop. When it comes to protein, this beverage packs 8 g per cup—the same amount in cow's milk.

Cons: Unfortunately, that 8 g of pea protein isn't "complete"—meaning it doesn't contain all the essential amino acids our bodies need (dairy and soy, on the other hand, are complete). Ripple isn't made with the highest quality fat either: "The 5 g of fat in each serving come from sunflower oil, which is high in omega-6 fats—and most of us get more than enough of those already," says Fear. (Consuming too many omega-6s and too few omega-3s can promote inflammation.)

The bottom line: Ripple has a very approachable taste and may be ideal for alt-milk newbies looking to replicate the taste and mouthfeel of real dairy. It can be a decent source of protein, too, but remember, it's not a perfect replacement, since that protein isn't complete.

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